Instructions:
- 1Sit on a bench with feet flat on the floor and spread wide. Grab the dumbbells and let them hang down, palms facing forward.
- 2Bend your elbows slightly and keep them locked in this position for the course of the exercise.
- 3Curl the dumbbells upwards by flexing the elbows, until they reach shoulder level.
- 4Hold the position for a moment once top movement is achieved.
- 5Slowly lower the dumbbells back to the original position.
Tips:
- Focus on keeping the rest of your body still; only your forearms should move.
- Do not use your back or shoulders to lift the weights; your biceps should do all the work.
- Exhale when lifting the weights and inhale when returning to the start position.
- Avoid complete straightening of elbows at the bottom of the movement to keep tension on the biceps.